Walk On: 4 Mile Power Walk

4 Mile Power Walk is one of Jessica Smith’s newest cardio walk collections. This DVD contains 4 approx. 15 minute cardio walks plus a warm up and cool down. Choose “play all” and do a 73 minute cardio walk or pick and choose what you want to do. The workout is chaptered so you can do your warm up then skip to whatever walk you want to do then skip on to the cool down/stretch. The first time I did this workout I chose play all but only did the first 3 miles then skipped forward to the stretch for a 57 minute cardio walk. I used Mile 4 another day to warm up for a Tracie Long 30 minute cardio workout. When I did the first 3 miles I found this a steady state cardio walk. In 57 minutes I burned 400 calories. I didn’t break a sweat until Mile 2 and even then it was more of a “sparkle.” But I love Jessica’s cardio walks, so this is not a problem for me but if you are looking for more intensity, you will not find it here. I found these walks less intense than many of Jessica’s other cardio walks. Again, not a problem for me, but FYI to others who need more. I did find Mile 4 more intense than the first 3 miles. I think I also liked Mile 4 the best. But they were all good cardio walks.

As an aside, I am a little frustrated with Jessica. I asked for all of her new workouts for Christmas. They were all ordered for me as gifts but her Get Strong DVD was canceled! It was in stock when the person ordered it and Amazon canceled it on them with no explanation. And now it is out of stock with no ETA on when it will be available again. So my gift giver was quite PO’d by this. I am, too! Especially since, of her 4 new workouts, that one and this one were the ones I wanted the most! I will of course order it when it is back in stock.

The warm up is 5:30 minutes and the cool down/stretch is 6:30 minutes. Jessica has two background exercisers with her: Beth who shows higher impact versions of some of the moves and Jessica’s mother Debbie, who shows easier versions of some of the moves. But IMHO Beth’s variations did not jack up the intensity much and Debbie’s variations didn’t modify much. All of the walks are set in a huge room with a wall of windows behind them and the beach and ocean behind that. Each mile has a workout timer that counts up from zero to 15 minutes. There are arm movements with most of the lower body movements even if it is not mentioned in the break down. However, one thing I noticed in these walks is that Jessica did do some moves with no distinct arm component. Between every move you are also marching in place.

Mile 1 is 15 minutes.

March forward and back

Double side steps

March (or jog) forward and back

Repeat #2

Alternating hamstring curl

Double side step + lift inside leg out to side (leg straight)

Alternating low step kick moving forward then alternating taps to the side as you travel backwards

Grapevine

Wide low shuffle 8 steps forward and 8 steps back

4 hamstring curls + 8 insole taps

Alternating low step kick

Alternating toe taps to side

Wide stationary toe taps

Side to side steps; changes to a pattern of double side steps then step side to side 2x

3 steps + one knee raise, alternate knees

March forward and back

Double side steps; add a cross over kick after each double side step

Step side to side w/ scissor/cross arms (arms are straight)

Wide stationary toe taps while pushing arm out across the chest to the side

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2 responses to “Walk On: 4 Mile Power Walk”

Hi,
Out of all of the Jessica Smith walking DVDs you have acquired, which ones do you feel are the most intense? In other words, which ones are perfect for an advanced exerciser who wants to dial it back a bit on some days but still feel like there was some intensity.

That is a good question. I would say Walk Off the Weight, 21 Day Weight Loss Plan, Walk Off Belly Fat and some of the walks on her 3 DVD Superset. I would say they are all about the same level–more intense than the others but not super intense. Walk Off the Weight is my favorite of the ones I listed but I think 21 Day Weight Loss might be the most intense of the 4.